The Spinning Rose Pole Dance Workout Split

Ready to level up your pole game? My free workout guide is here to help you boost strength, build mobility, and keep those glutes poppin’! This is the exact workout split I use to cross-train for pole dancing, focusing on functional fitness, upper body strength, and flexibility.

Inside, you’ll get:

• A full weekly workout plan with day-to-day breakdowns.
• Video links to show you how to nail each exercise.

Whether you’re spinning, climbing, or just want to feel stronger, this guide has you covered. Oh, and I switch things up every 4-6 weeks to keep it fresh, so this is your starting point for gains on and off the pole.

Let’s get moving—grab your guide and let’s go!